Friday 6.19.15 WOD
WOD “Ghetto Melody” 10 Rounds 200m Run Ascending Power Snatches (115,85) 10′ HS Walk **Ascending starting at 1 rep and ending at 10 reps **25min time cap $ Out 3×20 DB Side Bends **20 each side
Friday 6.19.15 Competitor WOD
Strength Snatch Complex (Build to a heavy: Pull + Hang + Full) WOD “Ghetto Melody” 10 Rounds 200m Run Ascending Power Snatches (115,85) 10′ HS Walk **Ascending starting at 1 rep and ending at 10 reps **25min time cap Midline 3×20 DB Side Bends **20 each side
6.18.15 Box Brief
DO YOU EVEN REST, BRO? 5 recovery musts for the CrossFit newbie. – See more at: The Box Magazine So here goes: The five things you need to be doing to recover your body … so you can crush it even harder next time 1. Stay Active 2. Body Maintenance 3. Use Your Blender 4. […]
Thursday 6.18.15 WOD
Max Effort Upper Strength Power Clean and Jerk (1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats $ Out 100 Banded Kneeling Crunches
Thursday 6.18.15 Competitor WOD
Max Effort Upper Strength Power Clean and Jerk (1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats Special Strength 3×8 Bench Press @ 40%1RM + band tension for speed Special Strength 4 Rounds Max reps DB floor press 1min […]
6.17.15 Box Brief
Check out 6abc Action News Fitness Friday with Ali Gorman, R.N. as they highlight Live Like Blaine. Want to help out Main Line CrossFit Athlete Sid Steinberg with the Burpeethon video shoot? Stop by CrossFit Main Line and CrossFit R5 Wednesday at 11:30am to show off your burpee skills…..
Wednesday 6.17.15 WOD
Dynamic Effort Lower Strength Banded Deadlift (6×3 @ 40% + Band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Prodigious Outlaws” 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap $ Out […]
Wednesday 6.17.15 Competitor WOD
Dynamic Effort Lower Strength Banded Deadlift (6×3 @ 40% + Band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Prodigious Outlaws” 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap Special Strength […]
6.16.15 Box Brief
5 Mistakes You Might Be Making With Your Weightlifting Belt BreakingMuscle.com – Click here to read more Ask half a dozen seasoned lifters about what belt they wear and why, and you will probably get back just as many different answers. Five tips for making the most of your belt: 1. How to use your belt […]
6.16.15 Box Brief
Where Students Become Coaches Exercise-science students and professors say learning how to become a coach happens in the gym—not in a lecture hall. A dentist, an orthopedic surgeon and a personal trainer—you would expect formal education to teach them how to fill a molar, repair a ruptured tendon and teach a squat. But when it […]
